TDEE Calculator

Estimate how many calories you burn in a typical day, and what to eat to maintain, lose or gain weight.

Units
Fractions and decimals both work.
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kcal/day
Mifflin-St Jeor
Harris-Benedict (revised)
Katch-McArdle
By activity level
Weight change targets
Work

Saved Calculations

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BMR and TDEE Equations

Mifflin-St Jeor: 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
Harris-Benedict (Roza & Shizgal 1984): men 88.362 + 13.397 kg + 4.799 cm − 5.677 age; women 447.593 + 9.247 kg + 3.098 cm − 4.330 age
Katch-McArdle: 370 + 21.6 × lean mass (kg)   TDEE = BMR × activity factor (1.2 to 1.9)

Worked Example

Tips

Mifflin-St Jeor is considered the most accurate of these for most adults (Academy of Nutrition and Dietetics). All are estimates, typically within about 10% for an individual. The 500 kcal/day rule is a starting point; weight change slows as your body adapts.